Tuesday
Warm-up
AMRAP x 9 MINUTES
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (Rx 35/25)|(Rx+ 50/35)*
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls (20/14)
MIN 1 – 12 Alt. DB Split Snatch (Rx 35/25)|(Rx+ 50/35)*
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall Balls (20/14)
*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.
Cool Down
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats